Home-made soup is incredibly easy to prepare & so good for you. You can have a satisfying meal in one bowl which is nutritionally dense, low in calories & carbs, making it ideal for the health-conscious. Home-made soups are so much fresher, tastier & healthier with shop-bought varieties, which are usually loaded with sugar, salt, additives & preservatives. This recipe is suitable also for vegetarians & vegans & those on a gluten-free diet. A great all-rounder!
It is also super for using up those vegetables lurking in your vegetable drawer & there is minimal washing up as it is all one-pot cooking! I love making up a big vat of soup in the weekend so that I can take some to work for packed lunch and for busy days when I will be time poor in the evening, but still want something nutritious & tasty for dinner. (But not a takeaway!)
Soup is a terrific way of combining different flavours & textures together & persuading the little ones to eat more veg!
This kale, lentil & squash soup is fragrant, tasty & satisfying. It is spiced with ground cumin, paprika, chilli powder & cayenne pepper & lentils boost the protein & fibre content. Chunks of squash & black kale add texture & nutrients. It is also quick to prepare (about 30 mins) & freezes well.
Preparation time: 20 mins
Cooking time: 30mins
1 tsp coconut oil
2 medium red onions, diced finely
3 plump garlic cloves, crushed
3 celery stalks, diced finely
1 large leek, sliced finely
1 bay leaf
1 1/2 tsp ground cumin
2 red chillies finely chopped or 2 tsp chilli powder
1 tsp ground coriander
1/2 tsp sweet paprika
Optional: Pinch of cayenne pepper
270g squash, peeled & cut into 1.5cm chunks (sweet potato & carrot can be used instead)
1 x 400g can of chopped tomatoes
1.5 litres or vegetable stock (I use bouillon powder)
200g red lentils
60g black kale, stems trimmed
1 tbsp tamari
salt & pepper
Garnish: optional: sprinkle of ground flaxseed
In a large non-stick pot melt the coconut oil. Add the chopped onions, crushed garlic, red chillies (if using) & leek. Brown for about 5 mins.
Add the spices & bay leaf. Cook for about 2 mins (until the spices give of their fragrance) & then add the squash chunks (or sweet potato & carrot if you are using these).
Add the chopped tomatoes & stock. Bring to a boil.
Simmer for 25 mins until squash is tender.
Season with salt & pepper.
Add the kale. Cook for a further 3 mins. Serve.
Optional: garnish with a sprinkle of ground flaxseed or freshly chopped coriander.
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